Yes, pho contains collagen, primarily from its bone broth base. Traditional pho broth is made by simmering beef or chicken bones for many hours, which slowly breaks down the collagen in bones, joints, and connective tissue into the liquid. The amount varies widely depending on how the broth is made and what toppings you choose.
Where the Collagen Comes From
Collagen is the most abundant protein in animal bones, skin, tendons, and cartilage. When these tissues simmer in water for hours, the collagen dissolves into gelatin and then further into individual amino acids, particularly glycine, proline, and hydroxyproline. That silky, slightly sticky mouthfeel in a well-made pho broth is a direct sign of dissolved collagen. If the broth gels when refrigerated, that’s gelatin, the cooked form of collagen.
Traditional beef pho (phở bò) calls for simmering beef marrow bones, knuckle bones, and sometimes oxtail for at least 6 to 8 hours. These cuts are loaded with connective tissue, which is why beef pho broth tends to be richer in collagen than most other soups. Chicken pho (phở gà) also contains collagen from simmered chicken carcasses, though generally at lower concentrations since chicken bones are smaller and contain less connective tissue overall.
Beef Pho vs. Chicken Pho
Beef pho ranks higher for collagen content. The broth relies on large marrow and knuckle bones simmered with spices for 8 or more hours, producing a deeply flavored liquid rich in collagen and minerals. A typical bowl of beef pho contains roughly 25 to 30 grams of protein and 450 to 500 calories. Chicken pho, made with a whole carcass or chicken bones, delivers moderate collagen levels, about 20 to 25 grams of protein, and 350 to 400 calories per bowl.
The type of collagen also differs slightly. Beef bones are rich in type I and type III collagen, which are the main types found in skin, bones, and tendons. Chicken collagen is predominantly type II, which is more concentrated in cartilage and joints. Both types break down into similar amino acids during long cooking, but the total quantity in beef pho broth is consistently higher.
Toppings That Add More Collagen
The broth isn’t the only source. Several classic pho toppings are collagen-dense on their own:
- Beef tendon (gân): One of the richest collagen sources you can eat. Tendons are almost entirely connective tissue, and when slow-cooked until soft, they deliver a significant protein boost. A serving of pho with tendons provides around 30 grams of protein.
- Tripe (sách): Beef stomach lining contains collagen along with other structural proteins.
- Oxtail: Surrounded by connective tissue that renders into gelatin during cooking, adding collagen to both the broth and the meat itself.
- Beef brisket (with fat cap): Contains moderate collagen from the connective tissue running through the cut.
If you’re ordering pho specifically for its collagen content, choosing a bowl with tendon or oxtail will give you noticeably more than one topped with rare sliced beef (tái) or meatballs alone.
How Much Collagen You Actually Absorb
Here’s the important caveat. While pho broth does contain collagen, the amount is inconsistent and lower than you might expect. A study published in the Journal of the International Society of Sports Nutrition found that bone broth made from a standardized recipe had significantly lower concentrations of the key collagen amino acids (hydroxyproline, glycine, and proline) compared to a 20-gram dose of a collagen supplement. The researchers concluded that bone broth is unlikely to provide a reliable source of these amino acids at levels that have been studied for therapeutic benefits like joint or skin improvement.
The reason is simple: collagen extraction depends heavily on cooking time, temperature, the ratio of bones to water, and whether acidic ingredients (like vinegar) were added to help pull minerals from the bones. A restaurant that simmers bones for 12 hours with a high bone-to-water ratio will produce a much more collagen-rich broth than one that cuts corners. Commercial bone broths vary widely too. A typical store-bought bone broth contains about 8 grams of protein per cup, and much of that protein comes from collagen, but a single cup is far less than what’s used in supplement studies.
Your body doesn’t absorb collagen molecules whole. Digestion breaks collagen down into its component amino acids and small peptide chains, which your body then uses as raw materials. Whether those raw materials get reassembled into collagen in your skin or joints depends on many factors, including your overall protein intake, vitamin C levels, and where your body prioritizes those building blocks.
Getting the Most Collagen From Pho
If collagen is a priority, a few choices make a difference. Order beef pho over chicken pho. Choose collagen-rich toppings like tendon and oxtail. Drink the broth rather than leaving it in the bowl, since that’s where the dissolved collagen sits. Look for restaurants that advertise long-simmered or traditional broth, as these tend to have higher collagen content than quick-cooked versions.
A bowl of properly made pho is a legitimate source of collagen and its amino acid building blocks, but it’s not a substitute for a concentrated supplement if you’re trying to reach the doses (10 to 20 grams daily) used in clinical research on skin elasticity or joint health. Think of pho as a tasty way to get some collagen as part of a protein-rich meal, not as a targeted therapy.